This afternoon’s workout was sixty minutes total with a rest break after the first 30 minutes and another break, not as long, about 18 minutes later. During the first break I did a series of exercises for my neck and lower back .

While erging I focused on keeping my center of gravity inside Dubousset’s cone of economy — one o’clock at the catch/eleven o’clock at the finish!

I also focused on staying relaxed and keeping the intensity low. While I was mostly successful at this, I have to concede that there is still room for improvement. Nineteen years ago, when I first started working out on an Indoor Rower, I thought a 2:00/500 pace was slow. So even though I know that I need to train at a 3:00/500 pace, it is agonizing, if not thoroughly humbling, for me to do so.

Lastly I raised the crystal ball that hangs from the ceiling in front of my erg. The ball is now very close to the ceiling and forces me to lift my chin when I focus on it. If this afternoon’s workout is any indication, I have to acknowledge it would seem that my neck is finally in the correct position. Ric Ricci was particularly adamant about my lifting my chin higher while I sculled. Is Ric right? For the first time in weeks I have not felt a sharp pain in my right shoulder. Would that I had known it might be so simple!